Prep Performance Center

The Nordic Hamstring Exercise has become one of the most researched exercises for improving hamstring strength and reducing the risk of hamstring injuries. But does the evidence actually support its popularity?

According to a 2024 umbrella review that analyzed 10 systematic reviews, 125 studies, and more than 17,000 participants, the answer is yes.

The research found that the Nordic Hamstring Exercise can:
✔ Increase eccentric hamstring strength
✔ Improve sprint performance
✔ Improve hamstring muscle architecture
✔ Reduce hamstring injuries by up to 51% when incorporated into a structured training program

Like any exercise, it’s not a magic fix. The best results come from progressive programming that’s appropriate for your goals, sport, and current fitness level.

Swipe through to see what the latest evidence says.

Have you ever added Nordic Hamstring Exercises to your training program?

👇 Let us know in the comments.

As a physical therapist, one of the hardest conversations I have is telling a female athlete that her ACL injury could have been prevented.

The reality is that female athletes are at a higher risk for ACL injuries, but it’s not because they’re “fragile” or simply unlucky. It’s because several factors, including strength, movement mechanics, neuromuscular control, and training, all play a role.

The good news? These are things we can improve.

I’ve seen firsthand how the right strength program, proper landing mechanics, and targeted injury prevention training can help athletes move with more confidence and reduce their risk of injury.

No prevention program can guarantee an athlete will never tear their ACL. But preparing the body for the demands of sport gives athletes the best chance to stay healthy, perform at their highest level, and spend more time doing what they love.

Have questions about ACL injury prevention? Drop them in the comments below. We’d love to help.

Or click the link in our bio to get started.

Movement is Medicine. Your body was built to move. It is one of the most powerful, natural forms of medicine we have. The right movement doesn’t just heal an injury; it boosts your mood, sharpens your mind, and unlocks your body’s true potential.

Your Body is Incredibly Adaptable. Never count your body out. It is a resilient, self-healing machine capable of incredible transformation, it just needs the right guidance. With the proper roadmap, stimulus, and patience, your body can adapt and overcome almost any physical challenge.

Recovery is Both Physical and Mental. Healing doesn’t happen in a silo. You cannot fully treat the muscle while ignoring the mind. Stress, fear, and mindset deeply impact how we experience pain and how fast we heal. True recovery requires nurturing both physical strength and mental resilience.

Consistency Beats Intensity. You don’t need a grueling, perfect workout once a week; you need small, intentional habits every single day. Showing up for yourself consistently, even when it’s just a 10-minute mobility routine, builds the foundation for long-term, injury-free success.

One-Size-Fits-All is a Trap. Your history, your anatomy, and your goals are entirely unique to you. A cookie-cutter program from the internet will only take you so far or worse, set you back. Your rehab and training should be as individualized as your fingerprint.

Recovery is for Life and Sport, Not Just Pain Relief. Being “pain-free” is just the starting line, not the finish line. Our goal isn’t just to help you sit comfortably at a desk; it’s to prepare your body to handle the chaotic demands of real life, heavy lifting, and the sports you love. We aren’t just surviving; we’re thriving.

For years, force plate technology was primarily available to elite athletes and professional sports organizations.

Now, the same precision, data-driven assessment is available to anyone who wants to move better, get stronger, recover smarter, and perform at their best.

With the VALD ForceDecks, you can:
✔ Identify strength and power deficits
✔ Measure balance and movement asymmetries
✔ Track progress with objective data
✔ Make informed training and rehabilitation decisions
✔ Reduce injury risk and build confidence

You don’t have to be a competitive athlete to benefit from advanced performance testing.

If you’re committed to improving your health, fitness, or performance, this technology gives you the same level of insight trusted by professional teams and sports medicine experts.

Ready to train smarter with data, not guesswork?

📍 Available at PREP Performance Center

VALD Performance

Just had ACL surgery?

Before advancing your rehab program, we need to understand how your knee is recovering and identify any barriers that could slow your progress.

During an early ACL evaluation, we assess:

✔ Knee flexion
✔ Range of motion
✔ Swelling
✔ Quadriceps activation
✔ Hamstring activation

These key measurements help us establish your baseline, monitor progress, and build a rehabilitation plan tailored to your recovery.

Successful ACL rehab is about more than time since surgery. Restoring knee motion, reducing swelling, and reactivating the muscles that support your knee are critical early steps toward a safe return to sport.

Comment ACL if you’d like our ACL Recovery Guide.

📍 Chicago & Niles
📞 (773) 609-1847
🔗 Link in bio to schedule your assessment

Your surgeon cleared you at 6 months... but are you actually ready to return to sport?

One of the biggest misconceptions after ACL surgery is that time alone determines when an athlete can safely return to play. In reality, successful ACL rehab requires objective testing of strength, power, movement quality, agility, and confidence before stepping back onto the field, court, or stage.

At PREP Performance Center, return-to-sport decisions are based on performance, not just a date on the calendar. Our goal is to help athletes reduce re-injury risk and return stronger, more confident, and fully prepared for the demands of their sport.

COMMENT “ACL” and I’ll send you my free ACL Return-to-Sport Guide.

📍 Chicago & Niles
📞 (773) 609-1847
🔗 Link in bio to schedule an ACL assessment.